Vegetables high in calcium (per serving)

50 vegetables ranked by calcium per common serving, from USDA FoodData Central. Collards, cooked leads with 268 mg per 1 cup, chopped (21% of the Daily Value), followed by Soybeans, green (261 mg) and Garlic, raw (246 mg).

Top 10 at a glance

Top 10 vegetables highest in calcium

Collards, cooked (boiled, drained, without salt)1 cup, chopped (190 g) · 63 kcal268 mg21% DV
Soybeans, green (cooked, boiled, drained, without salt)1 cup (180 g) · 254 kcal261 mg20% DV
Garlic, raw1 cup (136 g) · 203 kcal246 mg19% DV
Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal245 mg19% DV
Spinach souffle1 cup (136 g) · 234 kcal224 mg17% DV
Turnip greens, cooked (boiled, drained, without salt)1 cup, chopped (144 g) · 29 kcal197 mg15% DV
Kale, cooked (boiled, drained, without salt)1 cup (118 g) · 42 kcal177 mg14% DV
Mustard greens, cooked (boiled, drained, without salt)1 cup, chopped (140 g) · 36 kcal165 mg13% DV
Beet greens, cooked (boiled, drained, without salt)1 cup (1" pieces) (144 g) · 39 kcal164 mg13% DV
Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)1 cup, shredded (170 g) · 20 kcal158 mg12% DV

All 50 vegetables ranked

Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 1,300 mg.

#	Food	Serving	Calcium (mg)	% Daily Value	Per 100 g	kcal
1	Collards, cooked (boiled, drained, without salt)	1 cup, chopped (190 g)	268	21%	141	63
2	Soybeans, green (cooked, boiled, drained, without salt)	1 cup (180 g)	261	20%	145	254
3	Garlic, raw	1 cup (136 g)	246	19%	181	203
4	Spinach, cooked (boiled, drained, without salt)	1 cup (180 g)	245	19%	136	41
5	Spinach souffle	1 cup (136 g)	224	17%	165	234
6	Turnip greens, cooked (boiled, drained, without salt)	1 cup, chopped (144 g)	197	15%	137	29
7	Kale, cooked (boiled, drained, without salt)	1 cup (118 g)	177	14%	150	42
8	Mustard greens, cooked (boiled, drained, without salt)	1 cup, chopped (140 g)	165	13%	118	36
9	Beet greens, cooked (boiled, drained, without salt)	1 cup (1" pieces) (144 g)	164	13%	114	39
10	Cabbage, chinese (pak-choi) (cooked, boiled, drained, without salt)	1 cup, shredded (170 g)	158	12%	93	20
11	Dandelion greens, cooked (boiled, drained, without salt)	1 cup, chopped (105 g)	147	11%	140	35
12	Edamame, frozen (prepared)	1 cup (155 g)	113	8.7%	73	188
13	Eppaw, raw	1 cup (100 g)	110	8.5%	110	150
14	Chard, swiss (cooked, boiled, drained, without salt)	1 cup, chopped (175 g)	102	7.8%	58	35
15	Broccoli raab, cooked	1 NLEA serving (85 g)	100	7.7%	118	21
16	Corn pudding, home prepared	1 cup (250 g)	98	7.5%	39	328
17	Butterbur, (fuki) (raw)	1 cup (94 g)	97	7.4%	103	13
18	Peas, edible-podded (frozen, cooked, boiled, drained, without salt)	1 cup (160 g)	94	7.3%	59	83
19	Purslane, cooked (boiled, drained, without salt)	1 cup (115 g)	90	6.9%	78	21
20	Sweet potato, cooked (boiled, without skin)	1 cup, mashed (328 g)	89	6.8%	27	249
21	Broccoli, chinese (cooked)	1 cup (88 g)	88	6.8%	100	19
22	Tomatoes, red (ripe, canned, stewed)	1 cup (255 g)	87	6.7%	34	66
23	New Zealand spinach, cooked (boiled, drained, without salt)	1 cup, chopped (180 g)	86	6.6%	48	22
24	Parsley, fresh	1 cup chopped (60 g)	83	6.4%	138	22
25	Cress, garden (cooked, boiled, drained, without salt)	1 cup (135 g)	82	6.3%	61	31
26	Okra, raw	1 cup (100 g)	82	6.3%	82	33
27	Potatoes, mashed (prepared from granules, without milk, whole milk and margarine)	1 cup (210 g)	74	5.7%	35	227
28	Broccoli, cooked (boiled, drained, without salt)	1 stalk, medium (7-1/2" - 8" long) (180 g)	72	5.5%	40	63
29	Onions, spring or scallions (raw)	1 cup, chopped (100 g)	72	5.5%	72	32
30	Escarole, cooked (boiled, drained, no salt added)	1 cup (150 g)	69	5.3%	46	22
31	Beans, snap (green, frozen, all styles, microwaved)	1 cup (111 g)	68	5.2%	61	37
32	Celeriac, raw	1 cup (156 g)	67	5.2%	43	66
33	Onions, sweet (raw)	1 onion (331 g)	66	5.1%	20	106
34	Pigeonpeas, immature seeds (raw)	1 cup (154 g)	65	5%	42	209
35	Celery, cooked (boiled, drained, without salt)	1 cup, diced (150 g)	63	4.8%	42	27
36	Cowpeas, young pods with seeds (raw)	1 cup (94 g)	61	4.7%	65	41
37	Rutabagas, raw	1 cup, cubes (140 g)	60	4.6%	43	52
38	Parsnips, raw	1 cup slices (133 g)	59	4.5%	44	100
39	Cabbage, chinese (pe-tsai) (raw)	1 cup, shredded (76 g)	59	4.5%	77	12
40	Onions, frozen (whole, cooked, boiled, drained, without salt)	1 cup (210 g)	57	4.4%	27	59
41	Artichokes, (globe or french) (raw)	1 artichoke, medium (128 g)	56	4.3%	44	60
42	Soybeans, mature seeds (sprouted, cooked, steamed)	1 cup (94 g)	55	4.3%	59	76
43	Broccoli, stalks (raw)	1 stalk (114 g)	55	4.2%	48	32
44	Malabar spinach, cooked	1 cup (44 g)	55	4.2%	124	10
45	Lima beans, immature seeds (cooked, boiled, drained, without salt)	1 cup (170 g)	54	4.2%	32	209
46	Leeks, (bulb and lower leaf-portion) (raw)	1 cup (89 g)	53	4%	59	54
47	Turnips, cooked (boiled, drained, without salt)	1 cup, cubes (156 g)	51	4%	33	34
48	Carrots, frozen (cooked, boiled, drained, without salt)	1 cup, sliced (146 g)	51	3.9%	35	54
49	Pumpkin flowers, cooked (boiled, drained, without salt)	1 cup (134 g)	50	3.8%	37	20
50	Squash, summer (all varieties, cooked, boiled, drained, without salt)	1 cup, sliced (180 g)	49	3.7%	27	36

Calcium in specific foods

How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for calcium is left out rather than counted as zero. Full methodology.

Frequently asked questions

Which food is highest in calcium?

Among vegetables in the USDA database, Collards, cooked (boiled, drained, without salt) has the most calcium per serving: 268 mg per 1 cup, chopped (21% of the Daily Value). Per 100 g it contains 141 mg.

How much calcium do I need per day?

The FDA Daily Value used on Nutrition Facts labels is 1,300 mg of calcium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.

What counts as a food high in calcium?

FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 2 of the 50 foods on this list reach 20% DV per serving.

Related rankings

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.